Vitamin D Rich Foods for Bone Health and Beyond

Q: I am Vitamin D deficient and should be taking 2,000 IU’s a day. Without taking vitamin supplements or drinking milk, what else can I eat or drink organically to make up for the deficit that would be equivalent to taking 2,000 IU’s a day?

A:  The primary role of vitamin D is absorption and regulation of calcium. Osteopenia, osteoporosis, and osteomalacia are the chief consequences of vitamin D deficiency. Beyond bone health, there is emerging evidence that vitamin D supports the health of muscle and nerve tissue.The best way to avoid deficiency is to consume foods rich in vitamin D3, get some sunshine and take a supplement.

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What’s Enough Magnesium to Support Digestive Health, Sleep and More

Magnesium is the fourth most abundant mineral in our body, is the building block of DNA, and plays a vital role in cellular metabolism and detoxification. 

According to NHANES data more than one-half of the US population (ages ≥4 years) has intakes below the EAR* for magnesium. If you are feeling fatigued, weak, have muscle cramps, or joint pain you might not be getting enough magnesium to function optimally.

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Build a Healthy Lifestyle: Snacks

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my snack corner right now.

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Build a Healthy Lifestyle: Freezer Essentials

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked freezer is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my freezer right now.

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The best non-dairy milk.

When I was toddling around in diapers I was a picky eater who often got ‘sick’ after eating. At first, my mom thought it was a phase but as I got older my eating patterns and symptoms didn’t improve so she scheduled a doctors appointment.

The nurse recommended removing all dairy foods – milk, cheese and yogurt. My mom followed the recommendations and started giving me Soymilk. According to my mom “That was it! I was a ‘healthy’ kid.”

So, I have been drinking non-dairy milks for most of my life and well… I’ve learned a lot along the way. Some non-dairy milks are not fortified with essential nutrients (like calcium and vitamin B12) and others have a ton of added sugar. To top it all off, the emulsifiers in some are not stable above a certain temperature so the solids separate out when heated (no hot cocoa…insert pouty face).

So, if you are sensitive to dairy, are vegan or just want to try something new: here are (in my opinion) the best non-dairy milks around.

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Build a Healthy Lifestyle: Breakfast Essentials

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle. Let’s start with a couple of my ‘good morning’ pantry essentials. 

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Chocolate Mug Cakes: Gluten Free, Dairy Free

It’s 7 pm and with a grumbling tummy you walk into the kitchen for an evening snack. To your dismay someone ate all of the chocolate dipped granola bars! There is one lonely (very ripe) banana on the counter and the pantry is looking pretty bleak.

Driven by hunger, you begin tossing empty Tupperware containers aside. Finally, something shiny catches your eye… a bag of chocolate chips pinned behind a forgotten  tub of rolled oats! Unfortunately there are only eggs and milk in the refrigerator… 

You weigh your options:
  • Dive into the bag of chocolate chips.
  • Drive to the grocery store and purchase a box of mug cakes.

Or, you could stay home and make a delicious dark chocolate mug cake with the ingredients you found in your pantry! 

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